8 Low-Cost Depression Fighters

Bouncing out of a depression may feel like moving Mount Everest, but in reality, it's the little things that can put you on the path to feeling better. Small strategies, such as exercising or being social, can have the biggest impact on people who are depressed, explained Jackson P. Rainer, Ph.D., head of the psychology and counseling department at Valdosta State University in Valdosta, Ga.

A list of cheery tips might sound futile to someone who is depressed, but these self-soothers may help you override the numbing feeling of depression and give you a degree of success and peace. The best thing to do is to avoid getting caught in a pattern of failure. If one strategy doesn't work, drop it and try something else, Dr. Rainer advised.

Remember that if you are seriously depressed, it's important to get professional treatment, which often includes antidepressants. In the meantime, here are some strategies — many of which are low cost or free — that have worked for others with depression.

Check Off a To-Do List

One way to feel cheerful: Check something off your to-do list, said Susan Noonan, MD, MPH, the Boston-based author of "Managing Your Depression," who has battled depression herself. She likes to schedule her day including little things like her morning walk and trips to the grocery store, to give herself a sense of accomplishment. "Even if the rest of the day went downhill from there, at least I got that done," she said.

Take Soothing Music Breaks

While flowers provide beauty and a sweet smell, Noonan also turns to soothing instrumental sounds as a cheerful pick-me-up. She fills her home with music or pops in a relaxing CD while driving in the car. She said it's a better choice than a radio station, where advertisements and chatter by DJs interrupt the serenity created by the instruments.

Set a Date

Noonan stressed that it's important to stick to a routine and avoid staying home, where depressive thoughts can spiral out of control. She acknowledged though that getting out of the house can be difficult when you're in the grip of depression. One way she gets around that is by making plans with a friend. You're less likely to skip a walk or get-together for coffee when you know someone is counting on you. "Action precedes motivation," she said. When you don't feel like doing something that usually makes you cheerful, do it anyway and the motivation will follow.

Get in Touch With Nature

Dan Collins, director of media relations at Mercy Medical Center in Baltimore, has had depression and learned that one of the best ways to shake depressive thoughts and be cheerful was to keep moving. Being out in nature was especially therapeutic for him. When he lived out West, he took midday walks during the week to clear his mind, and joined a mountain club and hiked the Rocky Mountains in Colorado on the weekends. Now that he's back on the East Coast, he strolls the outdoor gardens at his workplace.

Focus With Fencing

Like any sport, fencing requires focus, which means your brain doesn't have anything else to worry about while you're sparring. Collins started fencing about five years before he was diagnosed with depression, but he continued doing it once depression hit. It helped clear his mind and it gave him something to do after he decided that curling up in the fetal position at home wasn't an option.

Make Thankful and Grateful Lists

"I tell people in my talks that thankfulness is a major weapon for me," said San Angelo, Texas-based Cliff Richey, former professional tennis player who was ranked number one in the United States and is the author of "Acing Depression." "Even when I'm feeling bad, if I count up what I have to be thankful for — it's a help." As a cheery tip, he lists every little luxury that's easy to take for granted, including air conditioning, food in the kitchen, a family he loves, his health, money in the bank, his car, and his dog.

Go Into the "Gray Zone"

People with depression tend to have an all-or-nothing attitude, and Richey is no exception. He finds it helpful to slip into what he calls the gray zone, a place where he looks for middle ground. For instance, if he finds himself being hard on someone he spoke to during the day, he backs up and tries to moderate his feelings and judgments. Rather than thinking negatively about the person, he remembers that there's a reason behind other people's actions and that helps him feel better.

Remember Your Power of Choice

It's easy when you're feeling down to feel as if you're at the mercy of depression, but you have the power to overcome it. "Your willpower and your power of choice haven't been taken from you, and that's important," Richey said.

It goes back to Rainer's suggestion of keeping in mind a range of strategies to be successful. "Give yourself choice, options, and as much breathing room as you can," he said.

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